Fuel your day with these delicious high protein meals made from healthy whole food protein sources! Our guide has you covered with ideas for breakfast, lunch, dinner, and snacks.
What if you could enjoy delicious, satisfying high protein meals that also pack a nutritional punch? As cookbook authors and recipe experts, we are passionate about creating dishes that are both nutritious and flavorful.
In this post, Alex and I are sharing our top go-to recipes for high protein meals that will fuel your day—including breakfast, lunch, dinner, and snacks. We’ve also included some information from the Mayo Clinic that may change the way you think about protein!
What is a high protein meal?
The Mayo Clinic recommends to consume 15–30 grams of protein at each meal. Interestingly, more is not better. Studies show eating more than 40 grams in one sitting is no more beneficial than consuming 15-30 grams in a meal. So, there’s no benefit in eating more protein than you need!
What are the healthiest protein sources?
The Mayo Clinic, the best ways to get protein are eating whole foods (not protein powder or supplements), like the following:
- Fish or seafood
- Lean meats, such as skinless, white-meat chicken or turkey
- Egg whites
- Low-fat dairy
- Plant based protein like soy, nuts, seeds, beans and lentils
High protein meals—recipe list
With these things in mind, here are some of our top high protein meals, including high protein breakfast ideas, lunch, dinner, and snacks. (See also our top vegetarian high protein meals.)
High protein dinner ideas
This juicy chicken meatballs recipe makes a deliciously healthy comfort food meal, served up in a tangy marinara sauce. It’s a hearty meal everyone will love!
Chicken: 28 g protein per serving
Vegan: 15 g protein per serving
This oven baked salmon recipe perfectly seasoned, bursting with flavor, and ready in just 20 minutes! It’s ideal for busy weeknights or a quick meal to impress.
37 g protein per serving
This easy rice bowl comes together in a flash! This fast dinner stars black beans and veggies with zingy cilantro lime ranch sauce.
20 g protein per serving
Masoor dal is a spiced Indian lentil dish that’s equal parts flavorful and cozy! This high protein meal is fully plant based and vegan; serve with rice for a tasty meal.
29 g protein per serving
This sauteed shrimp recipe comes out juicy and seasoned to perfection in less than 10 minutes! Here are the secrets to how to saute shrimp.
34 g protein per serving
This tasty tofu stir fry recipe is our go-to for healthy plant based dinners! It’s got the best stir fry sauce, and you can use any veggies.
19 g protein per serving (with ½ cup white rice)
This pecan crusted salmon is fast and easy, with a deliciously crunchy topping! Make it to impress on weeknights or for dinner guests.
27 g protein per serving
This creamy shrimp and orzo recipe is a simple and tasty one pot meal! Juicy shrimp, tender orzo, salty feta and bright lemon come together into a satisfying dinner everyone will love.
37 g protein per serving
This simple red lentil soup recipe is bursting with flavor! It’s hearty and cozy, flavored with aromatic vegetables and lemon.
23 g protein per serving
This chicken and rice soup recipe is a cozy, easy soup everyone will love! It’s our family favorite, with tender shredded chicken and fluffy rice that swim in a savory broth infused with smoky paprika.
36 g protein per serving
This soba noodle bowl is a quick and easy dinner recipe, perfect for weeknights! It’s a filling vegetarian meal full of healthy veggies.
20 g protein per serving
This baked tilapia recipe is bursting with flavor! Pair the fish with lemon, tomatoes and feta for an impressive yet easy dinner. This recipe has become a fan-favorite with many 5 star reviews!
39 g protein per serving
This shrimp stir fry is a go-to fast and healthy dinner! Use any veggies you like with this flavor-packed stir fry sauce.
30 g protein per serving (with ½ cup white rice)
This one pot chicken and rice is the perfect easy dinner that’s bursting with flavor! Tender chicken thighs and fluffy rice simmer in a cozy broth, with a burst of freshness from the zesty parsley and lemon gremolata topping.
49 g protein per serving
This coconut lentil curry is a fast and easy dinner idea that’s both healthy and full of flavor. It’s perfect for weeknight meals! Over the years, it’s become a fan favorite recipe that’s highly-rated by readers.
24 g protein per serving (served with ½ cup rice)
Hold onto your hats—here’s quite possibly one of the fastest easy shrimp recipes around! This Old Bay shrimp takes less than 10 minutes and results in juicy, perfectly seasoned shrimp. Add rice or pasta for a quick meal!
22 g protein per serving
It’s surprisingly simple to make chicken paillard that tastes like it’s straight out of a French bistro! It comes out tender and bathed in a tangy pan sauce—a perfect dish for easy weeknight dinners or impressing friends. Everyone always wants seconds!
31 g protein per serving
This shrimp Caesar salad is our answer to, “What’s for dinner?” The shrimp cook in just 5 minutes and come out seasoned and juicy, making this a fast and easy high protein dinner dinner idea for weeknights or a simple lunch. Try it with our homemade Caesar dressing, or use purchased in a pinch!
30 g protein per serving
This tofu fried rice recipe is bursting with flavor! Tender tofu takes center stage with fluffy rice, colorful veggies, and a savory sauce in this hearty vegan dinner.
18 g protein per serving
This chimichurri salmon pairs moist flaky salmon with the tangy, garlicky punch of this herby sauce—these flavors were made for each other! It’s so quick and easy to make broiled, or you can try it baked or grilled.
25 g protein per serving
High protein breakfast ideas
These are our top 10 high protein breakfast recipes! For more ideas, go to High Protein Breakfast Ideas.
Need a quick and healthy high protein breakfast or snack idea? This satisfying yogurt bowl is packed with protein, fiber, and flavor—and easy to customize with your favorite toppings. It’s especially fun to make a DIY yogurt bowl bar as a low-stress way to serve guests!
31 g protein per serving
This genius breakfast burrito recipe is irresistibly satisfying and so easy to whip up! It’s got massive savory flavor and a good amount of protein to boot.
25 g protein per serving
These cottage cheese breakfast bowls are a healthy and easy breakfast! Top them with berries or apple, cinnamon and a hint of honey.
20 g protein per serving
Want a protein-packed, fluffy pancake recipe? This cottage cheese pancakes recipe is a deliciously healthy twist on the breakfast classic, perfect for satisfying your morning cravings.
14 g protein for 2 pancakes
Smoked salmon toast is ideal for brunch, easy lunch, or as a party appetizer! This simple idea is a study in contrasts of flavor and texture.
20 g protein per serving
This ricotta pancakes recipe is light and fluffy: perfect for weekend breakfasts! Adding cheese makes the best texture for pancakes.
20 g protein for 2 pancakes
This smoked salmon omelette recipe makes a special breakfast or brunch! Bursting with flavor, it takes minutes to make.
20 g protein per serving
Here’s how to make a smoothie bowl! These tips and tricks make it easy to whip up this tasty breakfast or snack homemade.
16 g protein per serving
This 5 minute breakfast sandwich recipe makes mornings easy! Fluffy, cheesy eggs pair perfectly with a slather of smoky mayo.
23 g protein per serving
Need a 5 minute high protein breakfast or lunch? Cottage cheese on toast is an easy lunch idea or snack using this high protein cheese!
14.5 g protein per serving
High protein snack and lunch ideas
This Mediterranean tuna salad takes just minutes to put together: it’s a fast and flavorful lunch or healthy dinner!
35 g protein per serving
Here’s a deliciously easy snack or side idea: the Yogurt Parfait! This layered cup looks fancy but takes minutes to make.
10 g protein per serving
This Texas caviar (aka Cowboy caviar) will have everyone crowded around the bowl! It’s full of big, zesty flavor and perfect for parties.
13 g protein per serving
A salmon salad sandwich is a quick and easy lunch idea! Creamy and savory, it’s a tasty spin on the classic tuna.
25 g protein per serving
Wow, do people love this! This peanut butter dip is just 4 ingredients and tastes like frosting! Perfect for apples, pretzels or fruit.
7 g protein per serving
This tuna patties recipe makes a crowd-pleasing easy dinner! The tuna cakes are tender on the inside with a golden crisp exterior.
30 g protein for 2 cakes
This lentil salad recipe is everyone’s favorite: bursting with flavor and texture contrasts! It’s the perfect side dish or lunch idea.
13 g protein per serving
This smoked salmon salad is the ideal quick dinner: no cooking involved! It’s fresh, healthy, and full of big flavor.
37 g protein per serving
This no bake peanut butter energy balls recipe tastes like healthy brownie bites! It’s an easy naturally sweet treat made with dates. Adding protein powder is optional, but adds a bit of protein and sweetness. Our family gobbles these up!
3 g protein per serving
These homemade protein bars are a family and fan favorite! They’re full of big peanut butter and chocolate flavor, using your favorite protein powder and a few extra ingredients. It’s a plant-based treat you can feel good about.
13 g protein per serving
How much protein do you need?
See this article from the Mayo Clinic for specifics—it indicates you need 60 grams per day for an average adult, and around 70 to 90 grams if you’re over 40 years old.
The article also states that most Americans meet or exceed their protein needs, so while it’s an interesting metric to track, it’s likely you’re already consuming enough.
All High Protein Meals
Top High Protein Meals (Meatballs & More Ideas!)
This juicy high protein meatballs recipe makes a deliciously healthy comfort food meal, served up in a tangy marinara sauce. It’s a hearty meal everyone will love! For vegan, go to Vegan Meatballs with the same sauce.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Main dish
- Method: Stovetop
- Cuisine: High protein
Chicken meatballs
- 1 egg
- 1 pound ground chicken (see Notes for doubling)
- 1 tablespoon olive oil
- ¾ cup panko breadcrumbs (or gluten-free panko; see Notes)
- ½ cup Parmesan cheese
- 3 garlic cloves, minced
- ½ teaspoon dried oregano
- ½ teaspoon onion powder
- ½ teaspoon smoked paprika
- 1 teaspoon kosher salt
- Fresh ground black pepper
- 24 ounces marinara sauce or 1 recipe Homemade Marinara Sauce (or see Notes)
- Chopped parsley, for garnish (optional)
Vegan meatballs
- Preheat the oven to 400°F.
- Heat the marinara sauce: In a large oven-proof skillet over medium heat, add the marinara (or stir together the ingredients for the homemade marinara sauce*). Bring to a simmer, then once simmering remove from heat.
- Meanwhile in a large bowl, whisk the egg, then stir in the ground chicken, olive oil, panko, Parmesan cheese, garlic, oregano, onion powder, smoked paprika, kosher salt and freshly ground black pepper to taste. Add the chicken and gently mix with your hands until it is well incorporated. Gently form 20 to 21 balls, about 1 1/2-inches [4 cm] wide. Arrange the meatballs in the sauce in the skillet.
- Cover the skillet (or use foil if you don’t have a lid). Transfer the skillet to the oven and bake for 15 to 18 minutes from the heat when the internal temperature reaches 160°F [68°C] (the meatballs will continue cooking in the pan to 165°F [70°C].) **
- Using oven mitts, carefully remove the pan from the oven and stir the sauce to coat the meatballs. Let sit for 5 minutes before serving. Garnish with additional grated Parmesan cheese and chopped parsley.
Notes
*To double this recipe, pour double the warmed marinara into a 9 x 13 dish and bake as instructed.
**If you can’t find gluten-free panko, you can substitute crushed gluten-free crackers or roughly chopped Old Fashioned rolled oats.
***Alternative cooking methods: Pan fried: In a large skillet heat 2 tablespoons olive oil. Add the meatballs and cook in 2 batches until browned on all sides and cooked through (about 2 minutes each side). Add a little more oil for the second batch, if needed. Baked without marinara: Place the meatballs on a parchment lined sheet pan. Bake for 20 minutes at 400°F, until the internal temperature reaches 165°F [70°C].)
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